Sure, a flat stomach looks best in a bikini, but that’s not the only reason you should focus on chiseling out your midsection. Keeping a small size in the middle will also improve your health by reducing your risk of cancer, heart disease, and diabetes.

5 tips for not exercising:

Of course exercise is important because it helps tone your abdominal muscles, but there’s a growing body of research that says exercise alone isn’t enough. In fact, about 80% of your ability to reduce your waist circumference lies in your dietary choices. Here are five good no exercise recommendations that will help you achieve your beach body.

• Calm down with alcohol. Alcohol drinkers, especially beer drinkers, have higher hip-to-waist ratios than wine drinkers or abstainers.
• Add coconut oil. Brazilian researchers found that obese women who included unrefined virgin coconut oil in their diets lost more weight around the waist than study counterparts who did not.
• Eat berries. The University of Michigan studied blueberries, in particular, and found that they not only reduce belly fat, but also lower cholesterol and improve blood sugar.
• Reduce stress. Excessive stress increases cortisol, a hormone that contributes to the storage of abdominal fat.
• Get enough sleep. Getting a good night’s sleep is a good way to promote weight loss in general, but abdominal fat is especially affected by sleep or lack thereof. For best results, make sure you get at least 7 hours of sleep each night.

5 exercise tips:

Along with diet, exercise is an important component to losing belly fat and building beach-body abs. This is not spot reduction. Instead, abdominal exercises work in conjunction with other types of exercises to tone and build the muscles of your midsection.

• AVE dog. Kneel down on all fours and raise your left arm as you extend your right leg. Wait for a few seconds. Repeat with the right arm and left leg.
• boat poses. Sit on the floor and lean back slightly. Raise your thighs until they form a 45-degree angle with the floor. If you are a beginner, you can hold the back of your thighs to make the exercise easier. If you’re a bit more advanced, keep your arms straight.
• Leg drop. Lie down on the floor and raise both legs towards the ceiling. With your hands at your sides, lower your legs until they’re about 6 inches off the ground. Raise your legs to the starting position and repeat.
• Hip lift. Lie down on the floor and raise both legs towards the ceiling. Place your hands under your hips. Brace your core and lift your hips straight off the floor.
• Twist of the torso. Sit on the floor with your legs crossed. Slowly twist your torso to the right. I return to the center. Then turn left. Repeat.

There are many reasons to shrink your waist and go for that beach body look. For one thing, muffin tops and beer bellies are out.

But beyond aesthetics, there are many other reasons to work abdominal fat. The higher your waist-hip ratio, the greater your risk of heart disease, diabetes, and certain types of cancer. So follow these 10 tips to reduce your risk and get in shape from now on.

The most common cause of vertigo is ‘benign paroxysmal positional vertigo (BPPV)’. If you have BPPV, you may experience a sudden spinning sensation inside your head.

BPPV is characterized by brief episodes of mild to severe dizziness. Acute episodes of benign paroxysmal positional vertigo can be triggered by specific changes in head position, such as looking up or down (just as you do while drying laundry), and lying down, turning around, or sitting on bed. . If it progresses, you may also feel unbalanced when standing or walking.

The clinical presentation:

The most common symptoms of BPPV are

• Dizziness
• A feeling that things around you are spinning or moving (vertigo)
• feeling dizzy
• Instability leading to loss of balance.
• Blurred vision accompanying the sensation of vertigo
• Nausea and vomiting (same as one experiences during car sickness)

The triggers that cause BPPV episodes can vary from person to person, but are almost always caused by a change in head position. A BPPV attack can come and go. Symptoms can last less than a minute.

What happens inside to cause BPPV?

The inner ear which is directly connected to the brain is one of the most important organs of balance. Inside the inner ear we have a small organ called the vestibular labyrinth. It includes three semicircular canals that contain fluids and fine hair-like sensors that monitor the rotation of our head. If the semicircular canals become too sensitive to changes in the position of the head, they would not normally respond, one begins to feel dizzy.

Risk factor’s

Benign paroxysmal positional vertigo can affect you at any age, but it becomes more common as you age. At least 40% of the population over 60 years of age may experience BPPV at least once in their life.

Tests and Investigations

Since it is primarily a functional disorder, most images can be negative. Despite this, the doctor may request an MRI to rule out other causes of imbalance, mainly organic causes such as cerebellar tumors or an acoustic neuroma, which is a non-cancerous tumor of the nerve that carries sound and balance information from the brain. inner ear to the brain.

Homeopathic treatment:

Homeopathy believes in restoring the lost balance within the semicircular canals through its deep-acting medicines. It not only relieves the symptomatic condition but also prevents the recurrence of symptoms in the future.

Common homeopathic remedies used in cases of BPPV are:

cone:

Helps the vertigo of the elderly and that derived from excesses and the widespread use of tobacco.

The patient has a sensation when staring at an object as if it is spinning in circles.

Vertigo when rising or descending stairs, with great weakness and tendency to sleep.

Associated with a numb sensation in the brain as stupefied, worse turning over in bed.

Ferrum-met:

This remedy works well for anemic vertigo, which is made worse by getting up suddenly from a sitting or lying position.

It comes on when going down a hill or crossing water, even if the water is calm.

He has vertigo worse when looking at running water.

Cocculus:

It has its main action on the solar plexus, and the vertigo that is related to digestive disorders accompanies this remedy.

Helps the neurasthenic type with occipital headache and lumbo-sacral irritation.

Along with the vertigo there is a flushed face and hot head, worse sitting and riding in a carriage; it is also worse after eating.

This remedy can also help those who have motion sickness in the car.

Toxic Rhus:

It helps in all those cases of vertigo, especially in elderly people, which appear as soon as the patient gets up from a sitting position.

Usually accompanied by heaviness in the extremities, it is probably caused by senile changes in the brain.

caustic:

It is suitable for vertigo that precedes paralysis.

There is a tendency to fall forward or sideways; there is great anxiety and weakness in the head.

Vertigo and weakness in the head. It corresponds, therefore, to the vertigo of organic brain diseases.

Argentum nitricum:

Vertigo, with weakness and trembling, is cured by this remedy when there is much mental confusion and a feeling of expansion.

It seems as if the houses are falling on him when he walks down the street.

It also suits the vertigo of brain and eye diseases.

It also helps in case of tinnitus.

Although these six remedies are most commonly used in cases of BPPV, each individual case may require a totally different remedy. A consultation with a homeopathic doctor will always help to resolve your particular case. Self-medication is not advised.

The grapefruit diet, also known as the Hollywood diet or the Mayo diet, has a long history in the United States. It exists since 1930 and is known as a method of rapid weight loss until now with many variations and the only essential thing that cannot be changed is half a serving of grapefruit before each meal. Grapefruit is claimed to have fat-burning properties, and with the diet that encourages meat consumption, this combination of high-cholesterol foods with grapefruit appears to burn fat faster.

The basis of the diet itself has been identified as a low-carbohydrate, low-protein diet with an average of 800 to 1,000 calories per day. On a diet of less than 1000 calories per day, most people will lose weight even without consuming grapefruit, but it is not yet known how a half serving of grapefruit before each meal stimulates the weight loss process. He points out that so far no scientific study has been able to demonstrate the power of grapefruit to burn fat.

Here are a sample of eating plans based on the grapefruit diet:

Breakfast

1. Half a serving of grapefruit or 4 oz of unsweetened grapefruit juice
2. Two eggs, any style of cooking.
3. Two slices of bacon, cooked medium.
4. You can also add black coffee.

Lunch

1. Half a serving of grapefruit or 4 oz of unsweetened grapefruit juice.
2. Salad, any type of dressing, any size.
3. Meat, any kind, unlimited quantity.

Dinner

1. Half a serving of grapefruit or 4 oz of unsweetened grapefruit juice.
2. Meat, any kind, unlimited quantity.
3. Any red or green vegetable cooked with seasonings or a salad. A cup of coffee or tea.

snack before bed

8 ounces of skim milk with sweetener, the alternative is a glass of tomato juice.

Snacks between meals are not allowed.

advantage

1. It consists of 12 days of diet with 2 days off, so you have 2 days to eat whatever you want.
2. The program offers fairly rapid weight loss: 18 pounds in the first 18 days.
3. For those who don’t like the idea of ​​going to the gym, this program does not have any instructions regarding exercise or training.
4. Affordable and simple.

Cons

1. It is not healthy to eat too many acidic citrus fruits throughout the day for long periods of time. It will increase the level of acidity in your stomach and increase the probability of having stomach pain, gastritis or even ulcer diseases. If you suffer from any of these or other digestive tract foods, you should stop consuming any acidic foods such as grapefruit, lemons, or oranges.
2. The program eliminates things that are needed in a balanced diet, such as carbohydrates.
3. Limited varieties of food restrict you to improve your eating habits and can cause boredom, monotony and taste fatigue.
4. You will regain weight as soon as you come off the diet.
5. Unlike other citrus fruits, grapefruits are known for their interactions with some medications such as felodipine, a drug used to control high blood pressure. Recent studies show that felodipine in combination with grapefruit juice can cause toxic effects.
6. If starting this diet monitor how you feel every day, there are reports of some experienced people running at the start of the program, and this can lead to dehydration if not treated quickly.
7. There are opinions that grapefruit inhibits the production of insulin from the pancreas. If you suffer from diabetes, you can even go into a coma because your insulin level drops suddenly.
8. This is a list of medications that can cause unpredictable and dangerous effects if combined with grapefruit juice:

• Statins (cholesterol drugs): lovastatin (Mevacor), atorvastatin Lipitor, simvastatin Zocor, simvastatin/ezetimibe Vytorin
• Antihistamines: Ebastine, Seldane
• Calcium channel blockers (blood pressure medications): nimodipine (Nimotop), felodipine (Nitrendipine, Plendil), pranidipine, nisoldipine (Sular), nicardipine (Cardene), verapamil (Verelan)
• Psychiatric medications: buspirone (Buspar), triazolam (Halcion), carbamazepine (Tegretol), diazepam (Valium), midazolam (Versed), sertraline (Zoloft)
• Intestinal drugs: cisapride, withdrawn from the US market (Propulsid)
• Immune Suppressants: Cyclosporine (Neoral), (tacrolimus) Prograf
• Pain medication: methadone
• Medication for impotence (erectile dysfunction): sildenafil (Viagra)
• Anti-HIV drugs: saquinavir (Invirase) Antiarrhythmics: amiodarone (Cordarone)

Keep in mind that you don’t have to understand all of these medications, just check with your doctor first if you plan to start this diet.

conclusion

With so many falls and side effects, it is not recommended to do this long term. There are people who claim to do this for years with good results, but you should not try your luck just to lose a few kilos of weight. Remember that there are many weight loss programs that offer a healthy long-term solution and a quick result.

Ripped abs are the best sign that you are fit and in great shape! Getting a great midsection isn’t very difficult, but you have to have the right strategy! Modify your strategy and all you have to do is work! This is the simple way to get great abs…

Six Pack Abs is not about strong abs

Don’t get me wrong, having a strong core is very beneficial! But to get perfect abs, doing hundreds of sit-ups is not going to be the most effective strategy!

I’ve seen people spend what seems like hours a week doing ab exercises at the gym, but they have a beer belly! In the meantime, I’m a six-pack but I spend 15 minutes a week max working on strengthening my abs. Why? Because I am focusing on maximizing fat loss in every gym session and eating healthy 24/7!

simple fat loss

Here’s fat loss demystified. If you understand the science behind what stores fat and what makes you lose fat, you’ll be able to understand exactly what you need to do to get great abs! That means no more guesswork and all you have to do is work towards a slim stomach!

Principle #1: Eliminate Bad Foods

The first principle of super simple fat loss is to eliminate the foods that make you fat. Foods that are excessively processed, oily, fried, full of trans fats, preservatives and ingredients that, in general, are very fattening. If you cut these foods out completely, watch your fat loss accelerate!

Sodas, fruit juices, and other drinks with a lot of sugar, sweetener, or empty calories are also very fattening! If you drink a lot of flavored and sugary drinks, just drinking water can see massive increases in your rate of fat loss.

Many breads and cereals can also be very fattening! Carbohydrate sources that are refined and have their fiber and nutrients removed are fast digesting, increasing your body’s blood sugar and insulin levels! When insulin and blood sugar are high, you store fat at a much higher rate!

Foods like breads, pastas, cakes, rice and other starchy white flour based foods are things you need to eliminate from your diet if you want to undergo super effective fat loss! Starchy vegetables like potatoes can be quite fattening, so eat them in moderation!

Instead, eat foods that are slowly absorbed or don’t raise insulin, such as fruits and vegetables. Leafy green vegetables are a great source of carbohydrates, but you may have to get used to eating large amounts of them to keep up your energy!

You should also consider fats as a great source of energy! Avocado, olive oil, and vinegar (the less processed variety) are all great things to add to a meal to keep it nice and slow absorbing!

Principle #2: Exercise for Maximum Fat Loss

The second principle for super effective fat loss is to do exercises that promote maximum fat burning! If you’re doing slow cardio or another workout that doesn’t seem to help you burn a lot of fat, you may need to increase the intensity!

Strength training is a great, intense exercise that can help boost your metabolism for days after your workout! The reason this afterburn effect occurs is because high intensity exercise demands a lot of energy production and oxygen use! To recover from short bursts of high-intensity exercise, your body actually burns fat to replenish fuel and restore hormones to a normal level.

To get an intense strength training workout, be sure to use compound movements—exercises that use multiple muscle groups! So that’s squats, deadliest, pull-ups, and bench presses to name a few! When you activate multiple muscle groups during an exercise, you activate maximum muscle fibers, and your body needs to burn more fat to help these fibers recover and grow.

Cardio is also a very effective fat loss tool, when done right! If your cardio session is too slow, you won’t burn a significant amount of fat. Your cardio needs intensity, so try to run the same distance or for the same amount of time at a faster pace. If you’re not a big fan of fast cardio, try doing cardio the day after an intense workout like strength training! Your body will burn even more fat while the afterburn effect is on!

That is all!

Now you understand how it is possible for you to get perfect abs. It takes a lot of hard work and dedication, but now that you have the right strategy, all you have to do is get to work! You can do it, now you just have to go do it!

People these days understand the importance of eating live food and its benefits, and this can be attributed to some extent to the various online raw food communities. In such communities, people share their opinions and give their views on how to stick to the diet to have more energy, lose excess weight, and improve overall health.

There are several things you can do to ensure your success, and finding support through raw food communities can be very helpful. If you want more reasons to join such communities, you can find them below.

get inspired

If you are looking for the best way to start a new lifestyle for better health, you can take inspiration from people who have already walked the same path with great success. Take a look at existing raw food communities on online forums and chat rooms, blogs, membership sites, or even local live events that may be happening in your area. People in these raw food communities are often eager to share ideas, recipes, and offer encouragement to keep their friends on track.

share thoughts

As in almost all aspects of life, there are many variations in the specific ways that people eat live foods. Many times you will be able to find raw food communities that share the same ideals about how to most beneficially follow this way of eating. For example, some raw food communities focus on certain percentages of carbohydrates, fats, and proteins, while others practice food combining. In other circles, people are very supportive of fasting and juice fasting, while others claim that it really doesn’t matter to adhere to a strict regimen, that any food is good at any time, as long as it’s raw.

Share experiences

In raw food communities or forums, people share their experiences, which can boost your morale to pursue your own goals. You can easily find some amazing testimonials from real people who have been cured of debilitating or life-threatening illnesses by eating this way. Others have gained overall health and vitality, while still others have experienced effortless weight loss, or weight “off” as it is commonly called in the raw food communities. Hearing the experiences of others and sharing your own experiences is one of the most common reasons you may want to consider reaching out to a raw food community.

Feel part of a group

Here many people come together for a common purpose, and the feeling of belonging to a group of like-minded people can often be a great motivation for success. As you get information and support from other people, you will soon find other people who need support and advice from other people. your. With such communities you can also organize health related camps or seminars and you can gain more knowledge.

Have discussions and ask questions

With the support of your fellow foodies, you can easily get answers to all of your questions while also getting a glimpse into the personalities of your new friends. Long discussions are held in such raw food communities to make people aware of the benefits of eating this way.

If you are interested in a raw diet and are bewildered by the abundance of information available, become a member of a raw food community. You’ll get friendship, support, and all the knowledge you’ll need to be successful on your path to health.

When embarking on a weight loss journey, it’s important to keep balance and moderation in mind. By cutting out too many calories, your body will go into starvation mode, meaning it tries to hold on to fat by slowing down metabolism, thanks to our caveman ancestors for that! Therefore, making weight loss even more difficult. Your metabolism will usually start to slow down after a week of strict dieting. To lose a kilo a week you must eliminate 3500 calories a week from your diet. This can be broken down into 500 cal per day. Whether it’s cutting 500 calories from your diet per day, or exercising that burns 500 calories, or even better cutting 250 calories from your daily requirement and exercising that burns 250 calories.

Therefore, on days you don’t exercise, you should cut 500 calories from your diet for that day. See below to calculate your current daily requirement and then do the math to calculate your new daily requirement to lose one pound per week. in general losing 1-2kg is healthy, more than that and you are mainly losing water and muscle. To help increase metabolism it is important to do weights, this helps to increase muscle which in turn chews up fat, 1 pound of muscle will burn 50 calories at rest! so get those muscles pumping! Don’t worry ladies, the most muscle a woman can build is 2-4kg. Men have the added benefit of testosterone to help increase the size of their muscles! If you’re a woman and find that you can gain muscle easily, it’s important to increase your cardio, such as running (best), walking, and cross-training, and do high reps of 12-20 reps for weight-bearing exercises.

Simple ideas to reduce calorie intake:

• cut white potato, eat only sweet potato
• cut out all processed foods like bread, cereal, cookies, candy, chocolate, ice cream (if it’s in a package, it’s usually processed)
• cut white rice and pasta
• Cut back on sugar (Just one teaspoon can weaken your immune system for up to 4 hours!) Use stevia instead (a natural sweetener found in health food stores)

Mainly eat:

• vegetables
• lean meat: steak, fish, chicken (without skin), kangaroo, turkey (size of a deck of cards, women weigh about 150g and men 200g)
• eggs
• plain low-fat yogurt, not vanilla!
• whole wheat muesli or whole grain porridge with cinnamon and stevia for taste (no honey or sugar)
• 2 pieces of fruit only

Some exercises that burn: (for a 70 kg person, if you weigh less you burn less, weigh more and burn more)

• 265 calories burned during 35 minutes of light jogging
• 420 cals burned during 1 hour of cycling
• 330 calories burned during 30 minutes of boxing
• 450 calories burned during 1 hour of high-intensity aerobics
• 370 calories burned during 30 minutes of jumping
• 260 calories burned during 30 minutes of moderate swimming
• 110 calories burned during 30 minutes of weights (remember this increases your metabolism so you end up burning more after you’ve done the work!)

To find out your Resting Metabolic Rate (RMR):

• Your weight in kilos x 24.2 (for a 20-year-old woman)
• your weight in kilos x 24.2 – 2% (for a 30-year-old woman)
• your weight in kilos x 24.2 – 2% – 2% (for a 40-year-old woman) (for each decade minus another 2%)

For men:

Your weight in kilos x 26.2 and for each decade over 20 years – 2%

that is: if you are a 40-year-old woman and weigh 70 kg

70kg x 24.2 = 1694 – 2% = 1660

1660 – 2% = 1629 calories

1,629 – 500 = 1,129 calories on non-exercise days

1629 – 250 = 1379 calories on exercise days – 250 calories burned during exercise.

Do that every day for a week and you should lose 1kg.

note: 1 kg of fat = 3500 calories!

When it comes to losing weight, it is true that there is no one-size-fits-all solution. What works for your friend may not work for you. This is due to the fundamental fact that the biological responses to each body are different and the reason for this depends on various genetic and dietary factors. So, to determine what works best for you, you should try a few different options and be patient with each one until you hit the jackpot of your weight loss strategy. It’s understandably easier said than done, but with a little commitment, it’s definitely not impossible. This article is about two of the key elements that contribute to your weight loss strategy.

1. Proteins, fats and carbohydrates:
It’s true that your food intake may be the most important player in your weight gain and weight loss strategy. Again, the same food does not have the same effect on two different people. It may not even have the same effect on you if you try it over a period of time. Also, after changing your eating habits, don’t expect to see results immediately or all at once. The effects are usually undefined and imprecise. If implementing a dietary strategy for one week reduces your weight by 1 pound, continuing to implement the same strategy for the next week does not need to reduce your weight by another pound. Could be more; could be less. It is said that eating carbohydrates creates a craving for more carbohydrates, therefore eventually increasing your weight. If you want to reduce your weight, cutting carbs is the first step followed by cutting bad fats.

2. Exercise:
Although food is the most important factor in your body weight, exercise plays an almost equal role in getting you closer to your weight loss goal. Exercise speeds up your metabolism. One of the biggest benefits of exercise is that it burns fat in your body and it does so quickly. If you don’t exercise at all, your body can still burn fat through daily physical activities, but it will be extremely slow. Just like setting up your diet plan, you don’t need to spend a lot of money to come up with an exercise plan. When it comes to exercising for weight loss, you should do what you love to do. Walking, biking, hiking are all activities that just take time and a bit of commitment. Whichever exercise you choose, make sure you do it in sets with appropriate intervals between sets. Don’t exhaust yourself to the point of feeling tired the next day to do any exercise, slowing down your overall weight loss progress.

These are the two fundamentals of weight loss. Start with these and track your progress over a period of time. Feel free to change plans if you need to.

What can a gymnast really do at home? Well all trainers will say conditioning and stretching. I agree. Maintaining strength and flexibility is very important. The skills will be there if the gymnast continues to perform general strength and sport-specific conditioning during this difficult time. Almost all gymnasts remember most of the conditioning they do in the gym, but they all have favorite exercises. It is important to perform a variety of exercises. If they have space, they should do the entire pre-workout warm-up to help keep fit. A good warm-up with stretching and shaping is at least 45 minutes.

Many gymnasts will need more than the desired volume of conditioning of the hip flexors. I bet many will grow up during this time. The hip flexors play an important role in the gymnast’s training. Not only do they allow the gymnast to lift their leg very high, but they help with posture. And when the hip flexors are weak or tight, the gymnast may experience lower back pain. That’s because they basically connect the spine and the femur. When the hip flexors are tight, they actually pull the spine into a lordotic position. And when they’re weak, they get stressed when the gymnast lifts her legs, like in a slide, kick, or jump. As a coach, I can tell when a gymnast has tight hip flexors from her posture; there is a slight flexion at the hip while she is standing. A well-conditioned and well-stretched gymnast usually stands with no angle and to the front of the hip.

To keep your hip flexors in shape, I recommend pike leg raises. The gymnast will sit in a pike position, place their hands next to their knees on the floor, and then lift both legs. And for stretching, I recommend the quad-psoas stretch. Kneeling lunge with one foot forward and hips pressed forward. The gymnast should also do this with the back leg bent and that foot facing the ceiling.

But there are other things that will be useful. For example, balance and visualization exercises. For balance, the gymnast can do simple exercises such as RDLs and slow-motion needle kicks with and without light dumbbells. She can also perform arm routines with her eyes closed. The gymnast would stand in her place and perform her barre routine with only arm and head movements. That’s for both visualization and balance. When that becomes simple, the gymnast can perform it in a leg-over position, with one foot touching the inside of the knee. The gymnast should do this exercise with each leg because most gymnasts have a greater sense of balance on one side. When this becomes simple, the gymnast can add very light ankle weights/wrist writes or hold 1-pound dumbbells in each hand. And to take the challenge one step further, the gymnast can do it standing up on a softer surface, such as a Bosu or balance disc.

And finally, for a change, maybe you can do Legs Plus or Swing Set Fitness workouts. Many of the exercises in my swing workouts were actually gymnastics conditioning exercises that my gymnasts have done using a barrel mat. Legs Plus workouts are really good for general fitness, as well as takedown landings and barbell conditioning. My gymnastics conditioning and exercise book is also useful for all gymnasts.

So gymnasts have to work really hard to stay fit and keep their sanity. Athletes can use this time to get stronger and heal any pain or discomfort they have had.

And let me know how I can help your gymnast.

We love our coffee! We are obsessed with our coffee! The HuffPost put together some fun numbers about how dedicated we are to coffee. Among those numbers is that “72% of coffee drinkers have their coffee with dairy or non-dairy creamer.” And if you’re interested in losing weight, you might be surprised to learn that “55% of coffee drinkers would rather gain 10 pounds than give up coffee for life.”

But what if you could have the jolt of coffee, delicious cream, and weight loss? You would need a sugar free coffee creamer that supports weight loss as a healthy alternative and gives you that luxurious creamy taste you crave.

Sugar free coffee creamer

It is imperative to read the ingredient list even if it says “sugar free coffee creamer”. Many highly advertised brands – according to their own nutrition labels – contain undesirable ingredients like corn syrup, sodium, vegetable oil, and carrageenan. “Coffee creamers are full of sugar, unhealthy fats, fillers, thickeners and emulsifiers,” says nutritionist Adrienne Dowd of Parlsey Health. Those are the coffee creamers that will add 10 or 15 pounds every year when you want to lose weight. Keep in mind that when you read the ingredient list, it’s only for one tablespoon in a small cup of coffee. How many tablespoons do you put in your 16 oz. travel mug?

Black coffee has many health benefits. One such benefit, according to a Harvard study, found that drinking coffee enhances weight loss. Those benefits are great, but unfortunately, many of the 72% of coffee drinkers who use creamer don’t give much thought to what they add to their drink. Your preferred cream is important, especially in terms of daily calories, sugar and fat intake. For example, do you know that Fat Free Half and Half has twice the sugar as regular half and half? And those other barely identifiable ingredients interfere with hormones and destroy good gut bacteria. What you really want is a healthy coffee creamer.

A healthy sugar-free coffee creamer includes the following ingredients:

• Natural coconut oil

• Functional Supplements

• Without lactose

• Sugarfree

• NO artificial GARBAGE

Natural coconut oil is at the top of the list for very good reason. It has the incredible ability to prevent fat accumulation, stimulate metabolism and curb hunger. In his book, The Coconut Oil Miracle, registered dietitian and naturopathic physician Bruce Fife describes how coconut oil is a medium-chain triglyceride (MCT) that your digestive system uses more efficiently as an energy source than glucose (sugar). The result is an increased metabolism in key parts of your body that includes abdominal fat. Reducing abdominal fat is another health benefit as it can cause heart problems.

A higher metabolism also leads to burning more calories per day (even at rest). The MCTs in coconut oil have been shown to stimulate metabolism for long periods of time, up to 24 hours. Coconut oil has also been found to satiate hunger for longer periods of time, especially when compared to sugary ingredients. High metabolism combined with less hunger is a powerful combination for weight loss.

There have been many research studies on weight loss related to the MCT content of coconut oil. In general, research finds that including MCT oil as part of a weight loss program leads to a greater reduction in body fat. It also shows better fat oxidation (burning) with MCT oil supplementation. In many studies, the reduction in waist size was significant enough to be highlighted.

For all you coffee drinkers who want a trusted sugar-free coffee creamer, the one with natural coconut oil is the healthy boost your metabolism needs every morning.

Tips and strategies to lose weight after the holidays. The first step you should take when trying to lose weight after the holidays is to weigh yourself. This is a simple and easy step that most people forget to take. Because it is important? If you weigh yourself, you will know how much weight you need to lose. You will also need to find out how much weight you gained during the vacation period.

The second step will be to take a 72-hour food audit so you can identify the type of food you normally eat. This helps you identify the foods you need to cut down on. it could be energy-dense types of foods like pizza or it could be fast food. It could also be that you have increased the frequency and amount of food you eat. If you notice that you have been eating more food during the holidays, then one of the strategies you can use to lose weight after the holidays is to reduce the amount of food you eat after the holidays. Get started today!

Drink at least one glass of water per meal. Why? Research has shown that drinking water before a meal helps expand the stomach. This approach will make you feel completely full when you are only 80% full. This is important because eating only up to 80% was one of the common practices of the Okinawan people in Japan, which has the largest number of centenarians in the world (Boyle & Long, 2010). If you want to lose weight relentlessly without it seeming like a chore, drink at least two glasses of water per meal and eat more fruits and vegetables. This will help you reduce your total calorie intake per meal and lose weight slowly without counting calories.

In addition to starting each meal with a glass of water, be sure to add vegetables such as cabbage, tomatoes, carrots, broccoli, spinach, and bananas to your meals. Eating a colorful variety of fruits and vegetables per meal with reduced portions of your regular or usual meal will significantly help you lose significant pounds and keep them off. Remember the calories in and calories out.

Do you know the factors that make you want to eat more food? One factor is stress. If you really want to lose height, you need to make sure you don’t stress too much about post-holiday bills or relationship problems. By regularly writing down what stresses you out and what you eat after you’re stressed, you’ll have better control over losing weight and keeping it off. This is part of the process of relentless self-mastery.